Plyometric Training: Benefits for Fitness, Strength and Longevity
- Alastair Hunt
- Mar 18
- 5 min read
Plyometric training (PT), often called "jump training" is a form of high-intensity exercise that enhances power, speed, and agility. It involves explosive movements such as jump squats, box jumps, bounding and hopping. The key mechanism behind PT is the stretch-shortening cycle - a rapid sequence of muscle lengthening (eccentric phase) followed by an explosive contraction (concentric phase). This cycle allows the muscles to store and release energy efficiently, improving overall athletic performance.
While traditionally used by athletes to improve sprinting, jumping, and agility, research suggests that PT is beneficial for a wide range of populations, including untrained individuals and older adults. This article explores findings from three major systematic reviews, revealing PT’s effects on health-related fitness, reactive strength, and functional ability in older adults.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise, or lifestyle, especially if you are under treatment. Consider discussing exercise protocols with a personal trainer. Links to all studies at the bottom of the page.
Plyometric Training for Untrained Individuals
A 2024 systematic review examined the effects of plyometric training on health-related fitness in untrained individuals. The review analysed 21 studies with 1,263 participants and found that PT can be an effective way to improve overall fitness, even in those with no prior training experience. Key benefits observed
Muscular Strength – PT increased overall strength, particularly in the lower body.
Cardiorespiratory Fitness – PT led to moderate improvements in aerobic capacity.
Flexibility – Explosive movements helped enhance joint range of motion.
BMI Reduction – Participants showed small but noticeable improvements in body mass index.
However, the study found no significant effects on body fat percentage or lean muscle mass, suggesting that PT alone may not be sufficient for fat loss or muscle gain. To optimise body composition changes, PT should be combined with resistance training and proper nutrition.
Examples of Plyometric Workouts for Beginners
For those new to PT, starting with low-impact variations and progressing gradually is essential to prevent injury.
Beginner Plyometric Routine (2-3 sessions per week):
Squat to Calf Raise – 3 sets of 12 reps
Jumping Jacks – 3 sets of 20 reps
Lateral Hops (side-to-side) – 3 sets of 10 reps per side
Step-Up Jumps (low box) – 3 sets of 8 reps per leg
Skater Jumps (side lunges with hop) – 3 sets of 10 reps per leg
Cooldown Stretching – 5-10 minutes
This routine focuses on developing neuromuscular control before progressing to higher-impact plyometric exercises.
Plyometric Training and Reactive Strength Across All Ages
Reactive strength is a crucial aspect of athletic performance, affecting sprinting, jumping, and agility. The reactive strength index (RSI) measures how efficiently the body absorbs and produces force - important for both athletes and recreational exercisers.
A 2023 meta-analysis reviewed 61 studies with 2,576 participants, assessing the impact of plyometric training on RSI across different age groups. The results showed that PT significantly improves RSI, but adults benefited more than younger individuals. Key findings include:
Adults saw greater improvements in RSI compared to youth.
PT was most effective when following these principles:
More than 7 weeks of training – Longer programs had better results.
More than 14 total sessions – Consistency was key.
Three weekly sessions – This frequency produced the best gains.
PT was superior to traditional strength training or endurance training for enhancing RSI.
Example Plyometric Protocol for Sports Performance
For those looking to improve speed, agility, and explosive strength, this Advanced Plyometric Routine routine can be done 3 times per week:
Depth Jumps – 4 sets of 5 reps
Broad Jumps – 3 sets of 8 reps
Bounding (long strides with a jump) – 3 sets of 20 metres
Single-Leg Hops – 3 sets of 6 reps per leg
Lateral Box Jumps – 3 sets of 8 reps per side
Sprint Drills (10-20m sprints) – 5 sets
This program is designed to develop explosive power for athletes in basketball, soccer, track and field, and other high-speed sports.
Is Plyometric Training Safe for Older Adults?
As we age, muscle strength, balance, and bone density decline, increasing the risk of falls and fractures. A systematic review on plyometric training in older adults (aged 60+) found that, when properly supervised, PT is both safe and beneficial.
The analysis of 12 studies with 289 participants found that PT improved:
Muscular Strength – Increased leg strength for better mobility.
Postural Stability – Enhanced balance, reducing fall risk.
Jump Performance – Improved lower-body power.
Importantly, no increased injury risk was observed when PT was supervised and appropriately modified. However, for bone health, results were mixed—PT may help maintain bone density but does not significantly increase it.
Example Plyometric Routine for Older Adults
This low-impact plyometric program is designed to enhance mobility and prevent falls:
Safe Plyometric Routine for Seniors (2-3 times per week):
Chair-Assisted Squats – 3 sets of 10 reps
Heel Raises – 3 sets of 12 reps
Low-Step Box Step-Ups – 3 sets of 8 reps per leg
Mini Hops (light bouncing in place) – 3 sets of 10 reps
Side Leg Raises – 3 sets of 12 reps per leg
Balance Drills (e.g., standing on one leg) – 3 sets of 20 seconds
Tip: Start with a stable surface and progress gradually. Working with a trainer or therapist is recommended for individualised modifications.
Final Thoughts
Plyometric training is no longer just for elite athletes - it offers benefits for all ages and fitness levels. Power, developing and maintaining power, becomes increasingly important for healthy aging, and this starts in one's 40s. Whether you're a beginner looking to build strength, an athlete aiming for explosive power, or an older adult seeking to maintain mobility, plyometric training is a versatile and effective option. Key takeaways:
Untrained individuals can improve strength, flexibility and cardiovascular fitness with PT.
Athletes and active individuals benefit from enhanced reactive strength and power output.
Older adults can safely engage in PT to maintain strength, balance and mobility.
If you're considering adding plyometric training to your routine, start slow, focus on proper technique, and consult a qualified trainer or healthcare provider for guidance.
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Alastair
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Related Studies and Resources
Deng N, Soh KG, Abdullah BB, Huang D, Xu F, Bashir M, Zhang D. Effects of plyometric training on health-related physical fitness in untrained participants: a systematic review and meta-analysis. Sci Rep. 2024 May 17;14(1):11272. doi: 10.1038/s41598-024-61905-7. PMID: 38760392; PMCID: PMC11101471.
Ramirez-Campillo R, Thapa RK, Afonso J, Perez-Castilla A, Bishop C, Byrne PJ, Granacher U. Effects of Plyometric Jump Training on the Reactive Strength Index in Healthy Individuals Across the Lifespan: A Systematic Review with Meta-analysis. Sports Med. 2023 May;53(5):1029-1053. doi: 10.1007/s40279-023-01825-0. Epub 2023 Mar 11. PMID: 36906633; PMCID: PMC10115703.
Vetrovsky T, Steffl M, Stastny P, Tufano JJ. The Efficacy and Safety of Lower-Limb Plyometric Training in Older Adults: A Systematic Review. Sports Med. 2019 Jan;49(1):113-131. doi: 10.1007/s40279-018-1018-x. PMID: 30387072; PMCID: PMC6349785.
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